Breaking the Scroll Cycle: How to Detox from Digital Overload

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I have a love-hate relationship with my phone. One minute, it's my lifeline—helping me stay connected, work efficiently, and navigate the world. The next, I realize I’ve been scrolling intentionally trying to take in everything that is going on so I can be up on things. I like to be informed and able to explain things to family and friends, which leads me to be overstimulated yet drained and wondering where the time went.?

I am often a knowledgescroller rather than a doomascroller.

Either way, sound familiar?

We live in a world where digital connection is constant, immediate, and often overwhelming. Our attention is pulled in a million directions—notifications, emails, social media updates, the never-ending stream of information. We convince ourselves that being "plugged in" is necessary, productive, even unavoidable. But at what cost?

Time and good health are two things we don’t get back. And while technology offers incredible advantages, we must ask ourselves: Are we using it, or is it using us?

The Illusion of Connection

We like to think that being online keeps us connected. And sure, in many ways, it does—allowing us to reach across time zones, maintain relationships, and even build communities. But what happens when digital engagement replaces real human connection? When our devices become our default source of validation, comfort, or escape?

There’s a difference between being informed and being consumed, between engaging with technology and being dependent on it. And let’s be real—the algorithms are designed to keep us hooked. It’s not a coincidence that a “quick check” of your phone turns into a 45-minute doom-scroll through content that leaves you feeling more anxious than when you started.

The Impact of Digital Overload

When was the last time you sat in silence without the urge to check your phone? How often do you reach for your device out of habit, not necessity? Studies show that excessive screen time contributes to anxiety, sleep disturbances, and a decrease in overall well-being. Constant stimulation doesn’t allow our brains to rest, reflect, or process emotions in a healthy way. Instead, we’re in a perpetual state of reaction—responding to texts, emails, breaking news, and social media trends before we’ve even had a moment to process our own thoughts.

I’ve felt it myself. After leading a big project, speaking at a conference, or even coming back from a vacation, I find that I need to detox—not from food, but from screens. The overstimulation is real, and if I don’t step back, I start feeling disconnected from myself, my creativity, and even the people around me.

Reclaiming Your Attention: A Digital Detox Blueprint

A digital detox doesn’t mean throwing your phone into the ocean or swearing off technology forever. It’s about setting boundaries, being intentional, and remembering that you control your time and energy—not your notifications.

Here are a few things I’ve found helpful:

1. The 30-Minute Rule – When you wake up, resist the urge to check your phone for at least 30 minutes. Instead, spend that time stretching, journaling, sipping coffee—anything that allows you to set the tone for your day rather than external distractions.
2. Tech-Free Zones – Create spaces where screens aren’t allowed—like the bedroom, dinner table, or even a dedicated time in the evening. Give yourself permission to be present without the constant buzz of notifications.
3. Mindful Consumption – Ask yourself before opening an app: Why am I here? Are you looking for inspiration, connection, or just mindlessly scrolling? If it’s the latter, put the phone down.
4. Digital Sabbaticals – Whether it’s an hour, a day, or an entire weekend, unplugging for an intentional break can do wonders for your mental clarity. Go outside. Call a friend. Read a book (a real one, with pages!).
5. Turn Off Non-Essential Notifications – Your phone doesn’t need to alert you every time someone likes your post or sends a promo email. Prioritize what truly requires your attention.
6. Reconnect with the Physical World – Remember hobbies that don’t involve screens? Painting, cooking, hiking, dancing—these moments bring joy and fulfillment in ways that digital spaces simply can’t replicate. I am relentless now about my three morning pages where I write about my life in my journal and also memorialize gratitude.

A Challenge for You (And Me)

This week, I’m challenging myself to be more intentional with my screen time. I invite you to do the same. Take note of how often you reach for your phone. Pay attention to how certain apps make you feel. See if stepping back—even in small ways—helps you feel more present, calm, and in control of your time.

Technology is a tool, but it should never be a replacement for real connection, self-reflection, and inner peace. So let’s take a breath, put the phone down for a moment, and remember what it feels like to just be.

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